Just make sure that you're comfortable and your body can be at ease.
And now take a moment to set the intention that this meditation,
This practice will help support your health and your well-being.
You can say something like,
May this meditation support my body and my health or my immune system and my well-being.
And begin to shift your awareness to your breath.
Just noticing how the air moves in and out of the body.
And begin to send that breath down low into the belly.
Breathing down so low,
It's almost like you're trying to breathe into your pelvis.
I'm going to begin with some deep belly diaphragmatic breathing.
And on your next inhale,
Imagining the breath is going low and the belly rises as you inhale.
Exhaling,
The belly naturally falls.
Inhaling,
Feel the belly rise.
And exhaling,
Feel the belly fall.
And imagining on your next inhale,
Not only is the belly rising,
But you're also breathing into the sides of your body and your back,
Like a 360 degree breath.
Exhaling,
Feeling that process naturally reverse itself as you exhale.
And just taking some time to take those big,
Deep belly breaths.
Allowing every inhale to nourish your body.
And every exhale,
Release tension or stress,
Illness or toxins from your body.
And now continue to breathe down into the belly,
Allowing those inhales to be nourishing and the exhales to be calming and restorative.
And bring your awareness to your toes.
Softening your toes.
And releasing tension from the soles of the feet,
The tops of the feet and through the heels and ankles.
And releasing now through the calves and the shins.
The fronts of the knees and the backs of the knees.
Releasing through the thighs.
Softening the hips and the pelvis.
Relaxing the abdomen and the low back.
Letting go of clenching in the muscles of the mid-back,
Along the spine and through the upper back.
Relaxing through the ribcage and the chest.
The sides of the body and the armpits.
And releasing now through the tops of the shoulders,
The fronts of the shoulders and the shoulder blades.
Releasing down through the upper arms,
The elbows and the forearms.
Relaxing the wrists,
The palms,
The backs of the hands and through all of your fingers.
Releasing now through the throat and neck,
The back of the head,
The top of the head and the face.
And feeling your whole body soften and release.
Muscles soften around the bones.
And every one of your cells begins to shift into rest mode.
It's allowing yourself to be quiet,
Still and at ease.
Continuing your deep belly breaths.
And imagining now a white cocoon of light begins to surround your body.
It surrounds your entire being,
Protecting you,
Cocooning you but also infusing you with healing light,
With positive health,
Vitality and well-being.
Imagining that this white light shines on your skin,
Making your skin healthy,
Strong,
Reinforcing that protective barrier all around you.
And seeing the white light move deeper into your muscles,
Allowing your muscles to be infused with this healing,
Nourishing light,
Supporting the muscle fibers,
The movement of your body.
And moving deeper still into your blood,
Your lymphatic system.
Supporting the circulation in your body,
The filtration system in your body,
Allowing all of the gunk to be filtered out,
For your body to feel hydrated,
Energized,
Healthy.
And moving deeper still into the bones,
The bone marrow,
This white light infusing your bones and the marrow,
Allowing it to be strong,
Vital.
And moving deeper still into every one of your cells,
Infusing your cells with this healing white light,
Giving you all of the support you need,
Any boosts,
Any healing,
Anything your body or immune system needs.
It's absorbing and being nourished by this white light.
And you tell yourself three times,
My body is in good health.
My body is resilient and heals easily.
I feel better every day.
My immune system is strong and my body is nourished.
And now taking three deep replenishing breaths,
Inhaling through the nose,
Open mouth exhale,
Sighing it out.
Doing this two more times.
And when you're ready,
Opening the eyes and returning to the here and the now.
Taking a moment to end your practice just by thanking yourself for taking this time to honor your body and your well-being.
Thank you so much for being here with me today.
